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the next 3+ weeks!

HI!! I have 25 days until a fun photoshoot on August 17th….my goal is to be more photoshoot ready than I am now.  More fit, more lean and more confident in my body.  I took photos and stats yesterday since it was my first official day of “Buffing” this month.  Here are a few of the shots-

 

My STATS-

Today’s Date: 7-22-12_______ height: 5-6.5___    weight:_131.8 @4pm_____ age: 37___
Today’s cycle day-  5 (my last 2 cycles have been 27 days)
Bust (around breasts the biggest part): 36
Chest- relaxed (just under armpits above breasts with arms down at your sides): 33
Chest- flexed back and chest (just under armpits with arms down at your sides): 36.5
Waist- relaxed (the smallest part):27
Waist-sucked in (the smallest part): 25
Hips (the largest part of your butt): 36.5
Shoulders (around the outside of your shoulders with your arms at sides): 41.5 relaxed; 43 flexed
Biceps (relaxed at midpoint of upper arm): 11
Biceps (flexed at midpoint of upper arm):11.5
Thigh-mid (about 8” above knee cap): 19.5
Thigh- upper (about 12” above knee cap): 21.5
Calf (about 7” below knee joint): 13.5

Body Fat Calipers:

Tri= 6 Thigh= 8 lliac= 8 Ab= 10

I’m not too ashamed of my pics, but I can see the fluffy-ness a bad diet and lax workout have provided.  I’ve really done better the past week in all areas and made it through a vicious period this month.  I expect to see my measurements go down quite a bit over the next 2 weeks.  My goal is to lose 4 pounds this buffing phase= 127 by August 6th.

MY POA for the week is intense:

M- Chest/Triceps/ABS + Intervals +20 min extra cardio T- Leg and ABS W-Back/Shoulders/Biceps + Intervals Th-Sat- REPEAT M-T-W workouts Su- off

Time to get after it!!

Love ya,

Michelle

p.s.

Today is day #7 in our “40 Days to Fit”…

Day #7-FIT tip- Take an evaluation of your diet by writing down everything you eat and drink for the next 3 days.  You will quickly identify your good and bad habits…use it as motivation to make better choices.

 

Day #7-Featured ARTICLE- http://buffmother.com/?p=71

STARTING stats- Day 2~ “Shine in 49”

Starting STAT and PICTURES- “Shine in 49” Week #1:  Mini-Challenge

This week’s MINI-challenge is to
#1 Realize where you are AT- Physically and Emotionally and
#2- DECIDE that You want to be your BEST! then go for it!!!!

Here are the starting measurements pics and stats that will mark the BEGINNING of your  49 Days to SHINE!!!

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

PHOTOS- I need you to take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

NOTE~ this is a super detailed STAT list…I like taking a ton because I don’t change much at this point

If you’d like to print this- please download and print the final entry form:

Shine in 49 ENTRY FORM

Here’s short video I took (for a previous contest) about taking your measurements:

And here are a couple more super detailed videos about taking stats and pictures (these are from my private video coaching area)
Part 2- taking STATS :measurements and body fat calipers

Part 3- How to take your photos demonstration:

1 day

1 day

Here is my leg workout from yesterday:
10 min. r-bike warm up

Free motion squats 3 sets warm up for squats

Squats
95x20x2
135x10x1
145x10x2

Smith lunges
70x10x4

Cleans- form practice
Bar x10

Dead lifts
95x10x3

Abductor
60x20x10

Multi-hip down motion
120×20
160×20
180×10
200×10 KILLER!!

Knee extension
100×10
110×10
120×10

Seated leg curl
90x10x2

Walking lunges
60# on backx15x2
I was dying on these…all I could think was me on stage in that ity
bity bikini with a loose caboose! That kept me going

Ab machine
60×20
100×10

Roman chair knee ups
25/10/10
15/5/5

I am sore today…For my workout tonight I have to run intervals and
do some abs.

Have a super one yourself!
-Michelle

~~~~

1 Days to GO…Your business!!

BuffMother's picture

Sat, 2012/02/18 – 2:54pm — BuffMother

1 day to go! In our 21 day contest…Make this final day count…stay focused on kicking your habit!

I am proud of you for joining us in the journey so much of a successful life is attempting to change; It’s the act of steping out of your comfort zone and attacking a challenge head on~ You are successful because you are striving for more!!

Another attribute of a successful life is that person’s ability to Mind Their Own Business!  Winners concentrate on creating their life the they want it. They don’t get overly concerned with what other people are doing or saying and they don’t get caught up with gossip or being judgmental.

Your task for today is to list 3 items in other’s lives that are a concern to you.  For example, your sister is getting a divorce and you are against it entirely.  Daily you think about it, talk about it with your friend and even tell her repeatedly that you feel it’s the wrong decision.
or…
Your best friends bought a BIG new house that is way out of their price range.  You worry about it often, hoping that they will be able to keep up with the payments.

List 3 items of “other people’s business” that steal your focus:
1-
2-
3-

Now that you’ve written them down– mentally FLUSH them– It’s NONE of your BUSINESS!!
Live your own life and make it GREAT!

Love,

Michelle

p.s. here are today’s workout ideas:

Beginner-

Lift Upper Body and a 5 min walk

 

Wall Push ups- 3 sets of 15 reps (take 1 minute between each set)
Bent over DB Rows- for your back
3sets of 10 reps (3×10) with 1 min rest between sets
Chair dips- for your triceps/upper arm
3×10
Shoulder press- for your shoulders
3×8-10
Bicep curls- for your arms
3×10
MORE Wall push ups- for your chest
3x 10
lateral shoulder raises
3x 10

Finish with a 5 minute walk outside or on the treadmill 🙂

OR…

Expereinced-

Lift Chest followed by a 11 interval workout

 

Bench Press
4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself!
Incline Chest Press
4×10, 8, 6, 10
 Incline Flys
3×8
Assisted Dips- or unassisted if you can!
2xfailure
Barbell Tricep Extensions (skull crushers)
4×10, 8, 6, 10
Cable Tricep pulldown
3×8

Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed  on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!

"Finish Strong" Start for Michelle

Pictures don’t lie and my pictures show a few things clearly:

Boosting hormones- look at the boobs and belly- it was my final cycle day
Lack of recent exercise- my workouts have been non-existant for about 2 weeks due to a horrible cold
that it’s winter- lack of a tan- and desire to put tanner on
lack of makup, ha!- thankfully my dermatologist’s Rx’s have worked well and my face is clear again!

Stats: (I have to find my sheet of paper…)

 
Today’s Date:__11/24/10   height:______5-7 (truthfully 5-6.5)_______     weight:____130  age:__35_____
 
Today’s cycle day- 26 final day of the month
 
Please list the following measurements:
Bust (around breasts the biggest part):37
Chest- relaxed (just under armpits above breasts with arms down at your sides): 35
Chest- flexed back and chest (just under armpits with arms down at your sides): 37
Waist- relaxed (the smallest part): 27
Waist-sucked in (the smallest part):26
Hips (the largest part of your butt): 36
Shoulders (around the outside of your shoulders with your arms at sides): 42
Biceps (relaxed at midpoint of upper arm): 10.5
Biceps (flexed at midpoint of upper arm): 11.5
Thigh-mid (about 8” above knee cap): 19
Thigh- upper (about 12” above knee cap):21
Calf (about 7” below knee joint): 13
 
Caliper measurements
*Tricep:4
*Thigh:6
*Iliac:4
Abdomen :8

 

My goals are to keep up with a workout at least every other day- get back to running and just regain my fitness overall.  That alone will get my pictures back to where I want them~  I plan to look and feel great for the New Year!

I will finish 2010 strong!!  Strong in Body, Mind and Spirit!

No Excuses November!

Be winners, not whiners! “NO EXCUSES November” starts today!!
Here are my stats for today and also the last 2 times I took them for comparison

STATS: dates 8/9/10 compared with 8/25/10 and NOW 11-1-10

Please be sure to take these standard 5 measurements:

1.WEIGHT*: 129 in the evening at 7:30 pm… I was 127 yesterday and 128 the day before /halfway= 124.4 at 4pm /right now at picture time 2pm post workout on empty tummy 127.2 on creatine
2.Bust: 36.5 / 35.5/ 37
3.Waist: 26.5 /25/26.5
4.Hips: 36/ 35 /35
5.Thigh: 19.5 /18.5 /19
*be sure to note your CYCLE DAY also!!! It makes a BIG difference!

More detailed Measurements-

Today’s Date:__8/9/10 vs. 8/25/10 vs. 11-1-10______ height:______5-7 (truthfully 5-6.5)_______ weight:____129 vs. 124.4 _/_127.2_____ age:__35_____

Today’s cycle day- 3 vs. 19 vs. 3

Please list the following measurements:
Bust (around breasts the biggest part):36.5 /35.5/37
Chest- relaxed (just under armpits above breasts with arms down at your sides): 33 / 33 /33
Chest- flexed back and chest (just under armpits with arms down at your sides): 37 / 37.5 /37
Waist- relaxed (the smallest part): 26.5 / 26 /26.5
Waist-sucked in (the smallest part):25.5 / 25 /24.5
Hips (the largest part of your butt): 36 / 35 /35
Shoulders (around the outside of your shoulders with your arms at sides): 41 / 41/ 42
Biceps (relaxed at midpoint of upper arm): 10.5 /10 /9.5
Biceps (flexed at midpoint of upper arm): 11/ 11/ 11
Thigh-mid (about 8” above knee cap): 19.5 /18.5/19
Thigh- upper (about 12” above knee cap):21.5 /19.5/ 20
Calf (about 7” below knee joint): 13.5 /13/13

Caliper measurements
*Tricep:6 / 4 /4
*Thigh:8 /7 /6
*Iliac:3 /2/ 2
Abdomen :8 / 6/ 4

Overall awesome to see I have had a postive trend of fat loss and muscle gain since August

Natasha T.

Natasha T

Children: 6 and 4

Age: 34

Date 9/14

Age: 34

Height: 5’8.5”

Weight: 137-132 (-5!!)

Bust (around the biggest part, women only): 33 – 31.75 (-1.25)

Chest 33- 32 (-1)

Waist (the smallest part): 27.5 -26.25 (-1.25)

Hips (the largest part): 36- 35 (-1)

Shoulders (around the outside of your shoulders with your arms at sides): 41-39 (-2)

Biceps (relaxed at midpoint of upper arm): 11-10 (-1)

Thigh (8” above Knee cap): 22-21 (-1)

Calf (7” below knee joint): 14 
- 13 (-1)

I entered the Super Star Success contest because I was ready for a true change. I have weighed the same almost my entire life (or since high school anyway) but I have never lifted weights! I have run several half marathons, spent hours on end in cardio classes at the gym and never seen a difference in my body! It was time for a change. Michelle was so inspiring knowing she has had 4 kids including a set of twins! I love the strong lean look and I could never get there. I was always so fearful of bulking up because that is what we are taught as little girls!

The tactics I used were for starters THE RALLY ROOM! I could not have done it without that accountability! I blogged a ton and that helped me so much to stay accountable! Everyone was very helpful and encouraging through both good and bad times! The second tactic was my Buff Trainer-Deb Gray! SHE WAS AMAZING! She was very patient as she tried to explain the different things she wanted me to do and how to do them. She was truly excellent—thanks Deb! I feel like she was a great trainer but also a great friend! We got to talk and pray for each other which was such a blessing!

I feel REALLY GREAT about my success. I think images and stats show the changes I have made in my body. For someone who has been a workout freak her entire life and NEVER seen a difference—this was so huge for me! I truly feel great about my accomplishments! I worked out 5-6 every week (except my trip to NYC) and I totally changed what I ate but didn’t have to starve myself! I actually felt more full with all the protein!

I had one big obstacle and that was my breast lump. I went thru a painful biopsy but with good results!! Again, I had the RR and Deb to pray me through it and encourage me to stop and smell the roses in my life.

Buffmother is a true inspiration to me! I tell EVERYONE about Buffmother and the changes I have made in myself! It is crazy to have a friend walk up to you after not seeing you in 4 weeks and ask “What are you doing—you look amazing!” I always just say, “You have to go check out Buffmother—she is my true inspiration.” The thing that I like most about Michelle (besides the fact that she has truly discovered the secret to a great body AFTER KIDS) is the fact that she is real! She has good days and bad days…she has sick kids..she makes mistakes..but she is just so real about it all! You can tell she is close to God and very content with where He has placed her and the job he gave her to reach as many women as she can! Thanks Michelle.

"All Star" Sister in law DAPHNE D.

Daphne D

Number of children and ages (it’s okay if you have 0): 7, 4
Age: 32

Today’s Date:____11/21___ height:____5’3”______ weight:__110 —106.4___ age:____32_
Today’s cycle day-1

Please list the following measurements:
Bust (around breasts the biggest part): 33—34
Chest- relaxed (just under armpits above breasts with arms down at your sides):34—33 ½

Chest- flexed back and chest (just under armpits with arms down at your sides):35–341/2

Waist- relaxed (the smallest part): 28—26.5
Waist-sucked in (the smallest part): 26—25
Hips (the largest part of your butt): 35—35
Shoulders (around the outside of your shoulders with your arms at sides): 37 ¾—38
Biceps (relaxed at midpoint of upper arm): 10—10

Biceps (flexed at midpoint of upper arm): 10 ¾—10 3/4
Thigh-mid (about 8” above knee cap): 19—19
Thigh- upper (about 12” above knee cap): 20—20 1/2
Calf (about 7” below knee joint): 11 ¾—11 3/4

Why did you enter the SSS contest by BuffMother?

I entered the SSS contest for 2 main reasons.  First, I want to win.  I’ve discovered through my time in the Rally Room that I am extremely motivated by contests. I find that I am challenged by seeing what others are doing to accomplish their goals.  In addition, the desire to finish well and accomplish my own goals is an overwhelming motivator for me.  Second, I entered the contest so that I could accomplish super-star success.  I want to get better and be the best that I can be, whether I win or not.  I feel like if I win, that’s super.  However, if I don’t win, I have learned and improved from trying my best.

What tactics did you use to stay focused and engaged for the entire 70 days?

I made a habit of blogging and commenting as often as I could.  I know I missed days here and there, but I aimed for being active daily in the Rally Room.  I also tried to set attainable goals for myself as well as using the weekly mini-challenges to start new and better habits.  Third, I made up a chart that I could use to easily record and track my food, workouts, supplements, cycle days, and hormones all in one place.  The chart helps me see how I’m progressing and how food and hormones play into my progress.
How do you feel about your success?

One of my goals was to reduce my body fat.  I used a hand held body fat calculator at my gym and was pleased to see that it said that my body fat was down to %17.3.  A year ago, it was %22.  It’s not a tremendous drop, but it did go down.  My other goal was to get more definition in my arms and legs and stomach.  While my legs don’t show too much change, my improvements are showing on my upper body.  I’m excited to see my fat loss continue to progress to my lower body.
What obstacles did you have to overcome in order to attain your goals?

I’ve struggled with stress and sickness during this contest.  Both me and my family have had multiple sicknesses continually repeating and recurring in our household.  I’ve also had tremendous stress.  I’ve had a huge ordeal with my dad that our family has been dealing with.  He is a difficult person and seems to thrive on attacking and emotionally destroying his loved ones.  In addition, homeschooling has been tough this year.  The contest started at the beginning of the school year and the stress of getting into the routine has been difficult.
What would you like to tell the world about BuffMother ?

I tell my friends all the time about the wonders of hormonal timing.  Women don’t realize how simple it really is to reach their goals when they understand how to work with their hormones instead of against them.  The more in-tune I am with how my body responds to my hormones and to certain foods, the more I can succeed at reaching my goals.  I will never go back to floundering in the physical and emotional defeat that comes from not understanding my female cycle.

“All-Star!” KQ Smith of SC and CT

“All-Star!” KQ Smith

Well Where do I begin… I had the pleasure of meeting KQ  over 5 years ago via www.buffmother.com.  She’s been a member of  TEAM BuffMother~ almost since we began!
KQ is one wonderful, motivated, fun, excitable lady!!   We got to “meet” in person a little over a year ago and I knew then that this lady was truly destined for big BEAUTIFUL things in her future-and FYI- she is Strikingly Beautiful herself!!  Over the years, KQ has been on a journey…one filled with a few potholes here and there, but the one constant in her life has been her commitment to become her BEST!  and to surround herself with the BEST!   KQ is truly an “All-Star”.  Please follow her as she preps for the next stop in her journey.  the Fitness America Pageant in SC on Aug 14th!! She will be rocking the stage for SURE!  I love this lady!

Kenisha and Michelle Berger in LA Dec 2008

Connect with KQ:

Follow her BlogSpot:  http://kqfitness.blogspot.com/

Friend her on FB: http://www.facebook.com/profile.php?id=1346161964


KQ and Michelle Berger other TEAM BUFFMOTHER members on the set in LA Dec 2008

I’m a 33yr old mother of 1, I work 2 jobs, I have a LIFE and I STILL GET IT IN!! I work hard, I play hard & I train EVEN HARDER!!! I make NO EXCUSES and I’m not holding anything back . . NOW IS MY TIME TO LIVE MY DREAM!!!

~~~~~~~

A DREAM COME TRUE~!  KQ Competed at the Fitness America (Atlantic) in April of 2010!!

Her first show~ She is GORGEOUS!!

~~~~~~10 week www.BuffMother.com SSS contest results (Fall of 2009)~~~~~~~

Name: KQ Smith
Number of children and ages:
Age: 32

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.


What obstacles did you have to overcome in order to attain your goals?

During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

STATS  beginning vs. after 10 weeks

Today’s Date:____9/14/09 11/21/09 ____ height:___5’10 still 5’10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4 20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15

"All-Star!"Darcie of Florida

Darcie such an interesting lady.  She is chock full of adventure and loves her hobbies (gardening, gaming, outdoor challenges, pets, painting, etc…).  Darcie is a very special person to me because she is my “helper”…she is an integral part of the behind the scene happenings with Team BuffMother’s . Each day she helps me with internet stuff, emails, the rally room and by being my friend.  I can share and be honest with her about anything that’s going on with my life.  I love Darcie!!  We’ve been close friends for over 4 years now…and I’ve seen her go Up and Down as she’s seen me do the same. However- despite every trial she’s NEVER QUIT the fight!  Darcie is 100% an ALL-STAR!!


Darice’s Fitness Blog=

http://darciesbodysculpting.blogspot.com/

Darcie from FL!

Darcie is an All-Star!!  If I had to pick one characteristic that I admire most it would be her infectious positive energy.  She is a very creative person and often shares pictures of her creations with us in the Team BuffMother Rally Room. Darcie has been applying Hormonal Timing with meticulous effort and has transformed the look of her body from a fluffy mother into that of a young fitness model.

Darcie’s Testimony

When I got into the rhythm of Hormonal Timing, I could not believe the difference it made to work with my cycle instead of against it.  To realize that there are times during the month when I can handle a large workout and times when my body is not equipped to do so was a key moment for me.  Knowing that during certain times I need to eat a few more calories took away the guilt of “failure” when I would eat more close to my period.

Thanks so much for Hormonal Timing – it has been great!!! ~Darcie

Update!  I have been using the HT system now for 8 months.  Not only have I been able to maintain my weight loss but I have added muscle and look even leaner.  Pushing myself hard for 2 weeks when my body is able and giving it a break when it needs it has made it easy to stick to my plan.  I’m not saying I don’t have to work hard – but working with my body has taken away the feeling of struggling against the tide.

Thank you Michelle!~Darcie

Darcie of FL – When I got into the rhythm of Hormonal Timing, I could not believe the difference it made to work with my cycle.  To realize that there are times during the month when I can handle a large workout and times when my body is not equipped to do so was a key moment for me. Knowing that during certain times I need to eat a few more calories took away the guilt of “failure”.

~~~~~~~~Recent 10 week Super Star Contest entry ~~~~~~

Darcie A.

Number of children and ages (it’s okay if you have 0):1 – age 12
Age:37

Today’s Date:_9-13-09 / 11-22-09__ height:_____5’5″________ weight:_132.0 / 129.6_____ age:__37_____
Today’s cycle day- 23/ 17

Chest- relaxed: 34 / 34
Chest- flexed back and chest: 36 / 35.25
Waist: 27.75 / 27.50
Hips : 37.25 / 36.75
Shoulders : 40.25 / 40.75
Biceps: 10.5/ 11
Biceps (flexed at midpoint of upper arm): 11.25/ 11.50
Thigh-mid (about 8” above knee cap):19.25 / 18.50
Thigh- upper (about 12” above knee cap): 20.75 / 20.50
Calf (about 7” below knee joint):13 / 13

Why did you enter the SSS contest by BuffMother?
I needed to get back in shape after a long time off. I needed the accountability to be able to stick with it.

What tactics did you use to stay focused and engaged for the entire 70 days?
I kept seeing myself looking better than I ever have so far.

How do you feel about your success?
I have mixed feelings. I really thought I could accomplish so much more. And yet I’m very happy to have been consistent throughout the whole challenge even through the different things life threw at me. And I’m very happy about not just giving up!

What obstacles did you have to overcome in order to attain your goals?
I had to get over my fear. Fear that “trying” would be too stressful and I would end up like I did last year. Fear of failing. Then Jake was diagnosed with diabetes and that was a shock to say the least. We live life by a totally different schedule now. Then there was my niece’s wedding (food!), family picnics (food!), my 19th year anniversary (food!). LOL, lots of food obstacles as well.

What would you like to tell the world about BuffMother ?
There’s nothing quite like BuffMother! Or even more specific there is no place like the Rally Room! Also, even when I try different programs and routines, they are all centered around hormonal timing. Even sometimes when I just don’t WANT to think about hormones I can’t help but factor them in now.

Dumbbell Lat Rows

Michelle Berger explains how to do a simple dumbell lat row exercise. Great for at home workouts. www.buffmother.com

Category:

Entertainment

Tags:

 

Outline:
Equipment
Form
Mind Muscle Connection
Speed
AKA Lawnmowers

Transcript: Dumbbell Lat Row

Hi, Michelle Berger here. I’m going to do a quick demo on how to do a one arm dumbbell lat row. Now this exercise is great for your back, great for at home workouts with dumbbells. A lot of people have a hard time figuring out exercises to do for their back at home. This is a very good standard back exercise that anyone can do with a dumbbell and a chair. So, we’ll start off – we have our chair here and our dumbbells down here, so let me go ahead and grab my dumbbell.

Then get secure on my chair. I want my knee on my chair and my hand on my chair. I want to keep my upper back nice and straight, I like to keep my lower lumbar curve in there. Then you want to stretch down with the weight, letting your arm hang down, then pull back up into your side and squeeze.

This is for your lat, so you want to make sure you’re working your lat. You want that mind muscle connection to be working this muscle. So as you bring the weight up really think about squeezing.

Now, I see a lot of people doing this as a quick fast motion. It should be slow and deliberate. Lats really respond to the stretching motion. So make sure they stretch down and then also make sure as you come up you squeeze that upper arm into the side of your back, really activating that lat, ok.

Now, a lot of people call these lawnmowers because they are just like when you start a lawnmower. So you pull – that pulling motion- with your lat.  Alright, make sure you do both sides. Don’t just do one arm and quit. Switch around to the other side and do 10 on the other side also.

This is a quick demo of dumbbell lat rows.